Many people choose a protein bar as a snack with the intention that it's in line with their fitness and nutrition goals. Protein bars can be a great option for a boost of energy when hunger hits, but not all are on the same page when it comes to clean ingredients and nutrition. So how do you choose protein bars that are healthy and know which ones to avoid in the supermarket aisle? Here are some things to keep in mind when selecting your high-protein bars.
Table of Contents
- What Protein Content Defines a Truly Healthy Bar?
- How Much Sugar Is Acceptable in a Healthy Protein Bar?
- What Does a Clean Ingredient List Look Like?
- How Do You Spot Marketing Tricks and Misleading Claims?
- What Other Nutrition Factors Indicate a Healthy Bar?
What Protein Content Defines a Truly Healthy Bar?
When you start comparing protein bars, the first thing you need to look at on the nutrition label is the protein content. Ideally, your protein bar should have a minimum of 10 to 15 grams of protein. This should seem like a no-brainer, but some protein bars are actually more like candy bars due to low total protein and high amounts of added sugar and flavorings. You want enough protein to crush hunger and hold you over until your next meal.
The quality of the protein in your bar matters. Some good sources of animal protein to look for in a protein bar include whey and casein. Plant sources, like peas and rice, also provide a complete protein. Having good-quality sources of protein balances out the protein-to-calorie ratio in your bar, in addition to being clean and wholesome. You want to do a little math and make sure that there is one gram of protein per 20 calories, give or take, in your protein bar. This number indicates that there is enough protein to keep you full without being too calorie-dense for a snack.
BUILT Bars are a good reference point when comparing and selecting protein bars. Each delicious variety packs in between 17 and 19 grams of high-quality protein, which makes them genuinely nutritious. They come in tasty flavors like chocolate chip cookie dough, peanut butter cup, and mint chocolate chip with a distinctive puff filling: an indulgent treat with no guilt. A BUILT Bar exceeds tasty snacks and meals in a pinch because they're also an excellent option at dessert time when you’re craving something sweet.
How Much Sugar Is Acceptable in a Healthy Protein Bar?
A healthy protein bar shouldn’t contain more than 5 to 8 grams of added sugar per serving. Ideally, the total amount of sugar, including natural sugars, shouldn’t exceed 12 grams per bar. Natural sugars can come from ingredients like dates or fruit, which are packed with vitamins, minerals, and fiber. Natural sugar is better than added sugars, nutritionally speaking, but you want to keep the overall amount low to make sure that your bar is a healthy snack option. Some protein bars are formulated to scratch the candy bar itch, offering a sweet, satisfying snack without excessive sugar.
Besides the number of grams printed on the label, you will also want to take notice of where sugar appears on the list of ingredients. It should appear lower on the list, not among the first three ingredients. A lower position indicates that there are higher amounts of other, hopefully better, ingredients in the bar before sugar, which is what you’re aiming for.
Sugar can be sneaky since it can go by other names. Some hidden sugars that can appear in protein bars include:
- Dextrose
- Cane syrup
- Rice syrup
- Agave
All of these natural and artificial sweeteners count as sugars, so be aware of how that affects the overall nutrition of the protein bar.
As you probably already know, excessive amounts of sugar can have negative effects on your health, which reduces the health benefits of choosing a protein bar as a snack in the first place. Sugar tacks on unnecessary calories and causes inflammation, possible weight gain, and spikes and dips in energy. A good protein bar that’s low in both added and natural sugars can help sustain your energy levels, thanks to its high-quality protein and fiber, and won’t put you in a sugar crash later. Popular healthy indulgence flavors include dark chocolate and peanut butter chocolate chip, which offer a satisfying taste while still supporting your nutrition goals.
What Does a Clean Ingredient List Look Like?
You know that you want a clean ingredient list when it comes to your protein bar and many other things that you eat. But what does it actually look like? Clean ingredients are whole foods that you would find around your kitchen. Think nuts, oats, dates, peanut butter, or fruit. You can eat these as they come or put them together to make something delicious and nutritious.
Whole ingredients are ideal because we want our diets to include as many as possible of a variety of vitamins and minerals while getting our daily fat, fiber, and protein intake. Whole foods are also free from the stuff that we generally want to avoid, like artificial flavors, colors, and sweeteners. A good protein bar should contain whole ingredients that have minimal processing and little to no additives.
The ingredient list should be short, around 10 to 12 ingredients max, which indicates that the bar is minimally processed and ingredients retain as much nutritional content as possible. Speaking of which, a good bar should steer clear of preservatives like BHT or sodium benzoate. Preservatives, especially BHT, are linked to possible damage to your gut health and metabolism. Others can be linked to health issues like allergies, hormonal imbalances, or even an increased risk of some diseases. While it may be impossible to totally avoid preservatives, it’s best to choose products that have few or none.
Many good protein bars incorporate natural sweeteners, such as dates or dried fruit. Others use sweeteners like stevia, which is plant-based and doesn’t have any calories or impact on blood sugar or insulin levels. Some prefer it over artificial sweeteners or excessive amounts of sugar alcohols.
These are huge wins, since sugar can cause blood sugar or insulin spikes, contribute to dental problems, and raise the overall calorie count. Some artificial sweeteners can disrupt your natural gut bacteria and lead to digestive issues. Their commonly strange, fake taste can also mess with your body’s natural cravings.
How Do You Spot Marketing Tricks and Misleading Claims?
Being a consumer today is tricky. Even when you try your best to be conscientious about reading labels and staying current on the latest health advice, many marketers and ad companies know how to manipulate things to seem better than they are. If you start to feel confused when you look at health information or ingredient lists, it’s not your fault! Advertisers and marketing agencies get paid the big bucks to promote products to seem better than they sometimes are, so here’s what to look for:
- High protein: This claim is meaningless until you look at the nutrition label to see how many grams of protein are in the product. As a general rule, food must get 20% of its energy value from protein to be considered a high-protein food.
- Natural, gluten-free, and organic: Just because something is labeled natural or organic doesn’t automatically make it healthy or good for you. Protein bars can be high in fat, sugar, or calories, even if they come from organic ingredients. Terms like 'nutrition bars' are often used in marketing to describe products that may not actually meet the criteria for a truly healthy bar.
- Serving sizes: While you might assume that the serving size of a protein bar is one bar, it’s not always the case. You might be surprised to learn that the serving size of some bars is actually half, which doubles the amount of calories, fat, and sugar if you eat the entire thing. When you pick up a bar, look carefully at the information on both the front and back of the label to get the full picture of its overall healthiness.
Some brands promote their products as the healthiest protein bars, but it's important to verify these claims by checking the ingredient list for clean, natural, and plant-based ingredients. There are also other bars, such as meal replacement bars or snack bars, that are marketed as alternatives to traditional protein bars, so be sure to compare their nutrition profiles to find the best option for your needs.
What Other Nutrition Factors Indicate a Healthy Bar?
If there’s one thing that we have learned about health in recent years, it’s that most adults are not getting their recommended daily intake of fiber. As you look for protein bars, read the labels and verify that they have at least 3 grams of fiber to help you feel satiated and keep your energy sustained over a few hours. Fiber is also fantastic for helping with digestion and maintaining regular bowel movements.
A healthy protein bar should have about 5–10 grams of healthy fats from sources like nuts, seeds, and nut butters. The fat should not come from inflammatory oils, so scan the list of ingredients to see where the bulk of the fat in your bar is coming from. You want to avoid highly processed oils like soybean, canola, and cottonseed. Not all oils, or even seed oils, are bad, but they don’t have the health benefits that whole nuts and seeds do.
Keep in mind the amount of calories relative to the purpose of your bar. If it’s a snack, you want a bar that has between 150 and 250 calories. A bar that is a meal replacement should have more than 250 calories to fill you up and boost your energy.
Lastly, look at the amount of sodium in your protein bar. It should have minimal amounts, about 200 milligrams or fewer, unless you are an endurance athlete who needs to replace your body’s natural salt.
Feel Good About What’s in Your Protein Bar with BUILT Bar
Enter: BUILT Bar, your new favorite protein bar that you can feel good about, thanks to the whopping 17 to 19 grams of protein, low amounts of sugar, and clean ingredients that are packed into each bar. With decadent varieties like Cookie Dough Chunk, Salted Caramel, and Cookies ‘N Cream, BUILT Bars are the clean bar that gives you the boost you want with the taste you crave. Pick up a variety pack or build your own with a few simple clicks, and find the perfect BUILT Bar for you today!
FAQs
Are protein bars with sugar alcohols healthy?
Sugar alcohols are sweeteners that have fewer calories, a lower impact on blood sugar levels, and fewer effects of tooth decay when compared to regular sugar. When they are used in foods, they can reduce the amounts of added sugars, but some people report digestive issues when they eat sugar alcohols in larger quantities. Moderate amounts, between 5 and 10 grams, are generally tolerable for most people to digest.
Is whey or plant protein better in bars?
It depends on your personal preferences. Whey protein isolate offers complete amino acids and better absorption. Quality plant protein, like pea protein powder, can also meet your body’s requirements for amino acids if you prefer a plant-based approach. Brown rice protein and pumpkin seed protein are also excellent plant-based options, especially for those seeking a vegan or allergen-friendly bar, as they are clean, natural, and easily digestible sources of protein.
Can a protein bar replace a meal?
A protein bar can occasionally take the place of a meal in a pinch, but you shouldn’t make a habit of it. If you are choosing a bar as a meal replacement, make sure it has the nutrition behind it to do so. Look for a bar that has 250 calories or more, between 15 and 20 grams of protein, and some fiber and fat to help keep you full and satiated until your next meal. Protein bars shouldn’t regularly replace meals that incorporate whole foods from different food groups.
What makes BUILT Bars healthier than typical protein bars?
BUILT Bars stand out for several reasons. Each bar contains between 17 and 19 grams of high-quality protein, only 4 to 6 grams of sugar, and 100% real ingredients. There are no artificial additives, and every BUILT Bar tastes delicious without any nutritional compromise.
